16 Surprisingly Good Sources Of Fiber (No Grains Included)

Fiber is a key nutrient if you’re trying to lose or even just maintain your weight. Countless studies have linked low-fiber diets to weight gain (and other health issues), while high-fiber diets contribute to a healthy weight and overall good health. This is because of fiber’s ability to both fill you up faster (so you eat less) and slow sugar absorption in the bloodstream after meals.

Adult women should aim for 25 to 35 grams of dietary fiber daily (for men, it’s 38 grams). Whole grains—bread, brown rice, bulgur—are an obvious source. But there are plenty of non-grain sources of fiber, too. Such as ….

1. Almonds: 1/4 cup = almost 4 grams fiber

2. Artichokes: 1 cup = 10 grams fiber

3. Avocados: 1 serving = 10 grams fiber

4. Beans: Though all beans boast high fiber content, those that pack the most fibrous punch are chickpeas, lentils, navy beans, pinto beans, lima beans, kidney beans and black beans